«Everything is medicine, and everything is poison. The dose determines whether it cures or kills.» These words of Paracelsus can be confidently applied to sunlight.

Just 40-50 years ago, the benefits of the sun were almost unquestionable, but today we hear from all sides how dangerous the sun’s rays are for the human body and how important it is to protect oneself from them.

So, is the sun our friend or enemy? Should we bask in its rays for hours or protect our skin from it year-round?

How the Sun Benefits the Body

Since childhood, we all remember that being in the sun is good for our health because it helps the body produce the incredibly important vitamin D.

Vitamin D is absolutely necessary for us. It not only helps absorb calcium, thus strengthening bones, hair, and nails, but also normalizes sleep, boosts immunity, and even protects the body from premature aging.

Unfortunately, we do not get enough vitamin D from food alone, and the lack of sunny days throughout the year in our latitudes and the necessity to wear covered clothing during the cold season result in the majority of people in our climate being diagnosed with a deficiency of this vital vitamin.

Moreover, according to modern research, due to the excessive use of sunscreens, a vitamin D deficiency is now observed even in some residents of Australia.

The benefits of the sun for the body are not limited to vitamin D. Sunlight itself is a catalyst for many metabolic processes and allows the body to function properly. For instance, people who work night shifts and spend little time in natural light begin to suffer from insomnia, depression, increased fatigue, and the inability to lose excess weight. All these disorders are linked to a lack of sunlight.

How the Sun Negatively Affects the Human Body

Many still remember the times when tanning was considered fashionable and healthy. But around the 1980s, doctors and the media began to speak more actively about how ultraviolet (UV) radiation can harm health.

Excessive exposure to UV rays on the skin leads to disruptions in the human body.

First of all, excessive sun exposure harms the immune system. «Overdosing» on sun rays can activate various diseases. That is why people with certain chronic conditions are advised against active tanning.

Under the influence of UV radiation, processes of photoaging and carcinogenesis are triggered in the body.

Photoaging is the premature aging of the skin due to exposure to the sun’s rays. Excessive amounts of ultraviolet light trigger the formation of so-called «free radicals» – special particles that damage the body’s cells. Indeed, sun exposure is the second leading cause of premature skin aging.

Carcinogenesis is the formation of cancer cells. Normally, they appear almost constantly in the human body but in small quantities, and the body copes with them. However, when they become numerous and divide uncontrollably, cancer can develop. Excessive exposure to ultraviolet radiation can be a trigger for cancer development.

It is also necessary to consider the impact of solar radiation on the eyes. In moderate doses, ultraviolet light is beneficial for vision, but in summer, especially in southern latitudes, its excess can damage vision. Protecting the eyes from excessively bright sun can be achieved with sunglasses that have verified sun protection.

Thus, avoiding the sun is not necessary, but taking it lightly can be dangerous not only for health but also for life.

Types of Ultraviolet Rays

Ultraviolet rays are divided into two types – A and B. They are denoted as UVA and UVB. They affect the skin differently.

Type B rays are responsible for tanning. In response to their influence, the skin, to protect itself from damage, thickens its upper layer and begins to produce a special pigment called melanin.

Melanin is normally present in the cells of the skin and hair and gives them their inherent color. Under the influence of UVB rays, more melanin is produced, and the skin becomes darker, that is, it tans. If melanin is distributed unevenly, we get pigmentation, that is, the formation of freckles and dark spots. Type B rays are also responsible for skin «burning» – redness and inflammation. This signals to a person that they need to seek shade.

Type A rays are much more insidious. They do not cause tanning, redness, or skin inflammation but penetrate the skin much deeper than UVB rays and cause cell damage, photoaging, and carcinogenesis.

How to Protect the Skin from the Harmful Effects of Ultraviolet Radiation

We have determined that the sun brings significant benefits to the body and is necessary for health. But excessive sun exposure can seriously harm both the beauty and health of the body as a whole. Therefore, the skin needs to be protected from the sun.

Sunscreens are used to protect against sun exposure.

Today they are available in various forms – cream, lotion, gel, stick, spray, etc. But the consistency and type of the product only affect the ease of use.

The protective effect of these products is achieved by including special components called UV filters.

Chemical Filters

This type of filter is represented by organic compounds. It is not necessary for the average consumer to know their names as there are many, and they can be listed differently in product compositions. However, their action is almost the same.

When applied, they partially penetrate the skin within the stratum corneum and absorb ultraviolet rays.

Physical Filters

Also called mineral filters, as they include titanium and zinc oxides.

These are semi-transparent white substances, ground into a powder. They are used as a white pigment in paints and as a filler in some medications. Finely ground (micronized) versions are included in the composition of cosmetic products. These substances are inert, do not engage in chemical reactions, do not penetrate the skin, but remain on its surface, forming a «screen» that scatters and reflects sunlight, preventing it from affecting the skin.

How to Choose a Sunscreen

When choosing a sunscreen, first ensure that it provides protection against both type A and type B rays. The packaging should indicate UVA/UVB. If you use a product that only protects against type B rays, you will not tan or burn, but your skin will be exposed to type A rays, which are much more harmful.

The second important issue is the type of filters.

The market is currently dominated by products with chemical filters. They protect the skin well from the sun but can cause allergies or photosensitization (allergy upon sun exposure) in about 20% of users.

To create a cream with a high level of sun protection, it is necessary to include a large amount of filters in its composition, but the higher the concentration of these substances, the higher the risk of allergy or photosensitization. Therefore, manufacturers develop formulas that include at least three or more types of organic filters. This approach reduces the proportion of each of these substances in the composition, thus lowering the likelihood of developing allergies while ensuring reliable sun protection.

How to Choose the Level of Sun Protection

On the packaging of sunscreens, the level of protection (SPF) is always indicated – from 2 to 100. The question arises: which product will protect better, and do you need to choose the highest level of protection? The answer depends on who and under what conditions will use the product.

The lighter the skin of a person, the higher the level of protection they need. Darker or already slightly tanned skin does not require such a high level of protection.

Much depends on where the cream is used. For example, in temperate latitudes, even on the beach, the sun is not as intense as closer to the equator. Near water, the sun’s impact is more active because the rays are reflected off the water surface, thus higher protection is needed. If you use a sunscreen in urban conditions in the middle of India, a low level of protection is sufficient. But even if you are heading south, to the seaside, you should not purchase a cream with the highest level of protection, as the higher the protection, the greater the likelihood of developing an allergy to the sun filters.

It is better to choose a protection level of 30-50 for a trip to the south.

How to Apply Sunscreen Correctly

Sunscreens can range in consistency from «water» to lotion, cream, or melting balm, but their effectiveness depends on their proper application.

The most common mistakes are applying sunscreen in insufficient quantities or too infrequently.

To ensure complete protection, it is recommended to use at least 30 ml of cream on the entire body. This is equivalent to 5-6 teaspoons. The product should be reapplied after swimming, towel drying, or every 3 hours.

What Else Can Be Done to Protect Against the Sun

Sunscreens significantly reduce the harmful effects of sunlight on the body and help avoid dangerous health consequences, but this does not mean that safety rules can be ignored and you can sunbathe for hours under the scorching sun. Moderation is recommended: avoid being in the sun from 11 am to 3 pm, sunbathe in partial shade rather than directly in the sun, and do not stay in the sun for hours. Start sunbathing with 15-20 minutes, gradually increasing the time spent in the sun.

Since ultraviolet radiation affects the body as a whole, if you spend a lot of time in the sun, you need to protect yourself from within: drink more water to compensate for its loss, add foods containing antioxidants to your diet – greens, vegetables, green tea, red wine in moderation.

Do You Need to Use Sunscreen in Winter

If you live in a temperate latitude where the four seasons are clearly expressed, you do not need sunscreen in autumn and winter. Nowadays, you may come across claims that even northerners need to use sunscreens in winter, even if they spend all day indoors. But in reality, in winter we see so little sun that it is not worth depriving ourselves of it completely. Also, the skin needs a break from UV filters.

The sun is not an enemy to us if we act with moderation and sensible caution. Choose a suitable sunscreen and enjoy sunbathing!